3 rounds:

10 calorie bike

10 calorie ski

10 ring rows

10 Russian kb swing

SKILL

Clean pulls

5 x 2

*Build to heavy

WORKOUT OF THE DAY

20:00 AMRAP:

10 alternating db step up

10 strict pull up

10 alternating db snatch

RX: (50/35)

55+: (40/20)

*Athletes can start on any station, but must advance in the order written.

BARBELL CLUB

3 rounds BB warm up

A) 15:00 clock:

EMOTM 5:00

Clean pull + power clean

EMOTM 5:00

Clean pull + squat clean

EMOTM 5:00

Squat clean + jerk

B) 15:00 build to heavy

Halting squat clean + halting jerk

C) Front squat

5 x 5